November 24th, 2020 By Exit54

Fifteen strong for a morning dedicated to beating the cold…

WARM-UP:

Mosey east corner of parking lot, COT:

• Disclaimer
• IST x 20 (IC)

Mosey to backside of the school, grab some pavement on the sidewalk

• Mountain Climbers x 20 (IC)

Mosey to the service road entrance, COT:

• Windmills x 15 (IC)

Mosey to the Portico, COT:

• The Motivator, 10 down to 1
• Merken Circle: form a tight circle, everyone do a merken then hand walk two steps to the right. Do another merken then hand walk two steps to the right. Keep it up until you are back where you started,
• REPEATO Merken Circle, substitute two air presses in place of each merken

THE THANG:

• Count off into four groups:
  • Station 1: Makhtar Ndiayes x 10, Carolina Drydocks x 10, keep alternating
  • Station 2: Curb Jumps
  • Station 3: Dragon Walk from Portico to the trash can, Crab Walk back, keep alternating
  • Station 4: Run a lap around the school
  • When the runners get back, everyone moves to the next station. Keep it up until you’ve hit all four stations.
• Mosey to the hill: 20 Freddie Mercs (each leg), run to the top of the hill, 20 Air Squats, run down the other side, 20 WWII Merkens. Plank it up when you’re finished.
• Mosey to the flag, COT

MARY: 

• The Boat for 60 seconds
• Mason Twists x 30 (IC)
• Alternating scissor kicks w/ hold until 0615

ANNOUNCEMENTS:

Lots of events coming up, don’t miss out:

• Turkey Bowl is Thursday 0700 at Harrisburg Park
• F3 MECA Pop-Up Blood Drive is 12/11 at Prosperity Church. See @Wexler for details.
• Huntersville Half Marathon is 12/12. @Phidippides is planning a 24-hour running event at Kannon for the same day.
• F3 Afton running challenge is 1/9
• The Gremlin is scheduled for late January

MOLESKINE:

The cold mornings have returned and it felt like Opposite Day at the Ridge. @Solo Cup couldn’t get his IST form correct. @SS Minnow was troubled about too much running. Even @Kojak had some choice words about the rigor right before we hit the hill. At least @BIrdcage was still out logging his pre-workout miles, good to have a little normalcy.

YHC was hoping to design a workout that beats the cold. Jump straight into it with a round-the-school lap and some pain stations. Quiet the mumblechatter with a round of The Motivator. Keep it going the rest of the time with little or no recovery time. The PAX took it in stride and everyone was a little better at 0615.

It’s been a rough year for many of us, but we have lots to be THANKFUL for this holiday season. You guys have really come together to assist me and my family thru a difficult stretch. I know @Wexler spearheaded things but he’s assured me it was a group effort with lots of guys wanting to contribute any way possible. While I don’t feel that I deserved all this special treatment, I want you guys to know how much we appreciate what you’ve done, and I am eager to pay it forward the next time one of you hits a rough patch. When you give THANKS this week, remember what a blessing F3 Harrisburg is for each of us. It’s easy to take this for granted but the simple truth is that very few men in the world have a group within their community dedicated to supporting them and making them better. Never ever lose sight of this, and never stop looking for the next man out there in need of an EH.

Thank you guys for being who you are.

/Exit 54

Harrisburg, The Ridge

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